Approved Log 2025 IFBB debut cycle and progress Log

[ROIDDERS]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

This is some solid iron training right here. This is how people have to train if they want to have a physique similar to yours. @Dr.Dolittle You are showing how it's done. I'm proud of you.

 

[RoySimpson]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

@Dr.Dolittle solid week of work right here!!

 

[Noah Wixx]

good training update bro but looks like you are missing pull ups on the back and planks too
we always suggest it in our family you gotta have it

I always put pull ups in super underrated movement for wider back

 

[the_alcatraz]

I always put pull ups in super underrated movement for wider back

yup tahts game bro

 

[ballin2504]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

@Dr.Dolittle that’s a really good week of training man. Really putting that work in.